Warm-Up
5 minutes of light cardio
(jogging or jumping jacks)
Dynamic Stretches
(arm circles, leg swings)
Cool-Down
5 minutes of static stretching
(hold each stretch for 30 seconds)
Frequency
Aim for 3-4 workout times per week
Workout
- Deadlifts: 3 sets of 8-10 reps
- Seated Incline Dumbbell Curl: 3 sets of 10-12 reps each arm
- Single Leg Glute Bridge: 3 sets of 10-12 reps on each leg
- Tricep Kickback: 3 sets of 10-12 reps each arm
- Plank: 3 sets 30 sec to 1 min
Fitness Disclaimer
Fitness and Exercise Disclaimer
Please review the following carefully
The purpose of this DISCLAIMER AND NOTICE is to make you conscious of the potential risks connected with activity in any exercise, physical fitness or training program. And to help you make an informed decision about whether you should participate in these activities.
You should understand that participating in any exercise or exercise program carries the possibility of physical injury. You should be in good physical condition and able to participate in the exercise. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
Injuries of all types can occur when participating in exercise, physical fitness and training programs, hence OonaVida Inc. strongly encourages all members to obtain a comprehensive physical examination by a licensed physician PRIOR to undertaking any exercise or training demonstrated on this website, and/or any videos, MP4s, MP3s, and training manuals offered on this website.